Dharunasa is a Yogic Asana, which is known as bow pose in English. It is also called Chakrasana. In this Asana, you need to lie on your belly and grasp the feet and then lift your legs forming the shape of that of a bow which gives it the name bow pose.
Procedure for Dhanurasana
- Place a mat on the floor and then lie down on this mat on your stomach
- Once you lie down, bend your knees and bring your feet up slowly
- Now, with your hands, hold your ankles
- Inhale, make use of the hands to pull the feet in such a way that your thighs are raised up from the floor in the air. As you do this, lift your head, shoulders and then chest simultaneously from the floor and look in the upward direction. As you do this, you will be extending your spine in the backward direction. This backward extension should be brought about through the back muscles and not by leveraging the arms.
- Hold on to this pose for about five to eight seconds initially. You can increase this duration once you start practicing Dhanurasana daily.
- Your body will now take the shape of a bow and your stomach, and pelvic area will be the only body parts lying on the floor. The navel area will be bearing the entire weight of your body.
Duration for performing Dhanurasana
The duration for practicing Dhanurasana depends on you on how long you are capable of performing this asana. However, this Asana should not be practiced beyond the limitations of the body. As you increase the days of practicing there will be an automatic increase holding of the feet which will help you to remain in this posture for a long time.
Benefits of practicing Dhanurasana
Regular practicing of Dhanurasana helps to strengthen the abdominal muscles. Dhanurasana helps to expand the muscles of the chest thereby proving beneficial for people suffering from respiratory problems such as asthma. It invigorates and massages the internal organs especially the organs performing the process of digestion. It massages the muscles of the back and improves the elasticity of spine. It strengthens the kidneys and is beneficial for people suffering from constipation and diabetes.
Thus, we can see that the Dhanurasana or Bow pose has loads of benefits for the practitioner. However, this Asana is not suitable for people having problems with the back and suffering from cervical spondylitis and hernia.